Nutritional elements in fitness
In fitness, we all know the importance of eating, and the impact of diet on the effect of fitness exercise is decisive. In this article I will share with you about the role of macronutrients, micronutrients, dietary fiber, and exercise supplements in fitness.
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Macronutrients mainly contain carbohydrates, proteins and fats, which are substances that provide energy to the human body.
carbohydrates
Carbohydrates, commonly known as sugars, 4 calories per gram, are composed of carbon, hydrogen, and oxygen, which are divided into monosaccharides, disaccharides, oligosaccharides (oligosaccharides) and polysaccharides.
Main physiological functions: supply and energy storage, make up the composition of cells, save protein, maintain normal fat metabolism, protect the liver, enhance intestinal function, etc. The recommended daily intake is 45-65% of the body's metabolism.
The molecular structure of monosaccharides contains sugars with 3-6 carbon atoms: three-carbon sugar (glyceraldehyde), four-carbon sugar (erythrose, sulican), five-carbon sugar (arabinose, ribose, xylose, etc.), six-carbon sugar (glucose, galactose, fructose, mannose), honey (composed of glucose and fructose and a small amount of sucrose). Monosaccharide characteristics: strong permeability, easy to absorb. Main food sources: noodles, white bread, white rice, fruit, etc.
Disaccharides are compounds formed by the condensation of two monosaccharide molecules and the loss of one molecule of water: sucrose (glucose combined with fructose), maltose (composed of two glucose molecules), lactose (combination of glucose and galactose). Disaccharide properties: not easy to absorb, need to undergo acid or enzyme hydrolysis to produce monosaccharides before they can be absorbed by the body. Main food sources: sugar, sugar cane, sugar beet, beer, milk, etc.
Oligosaccharides (oligosaccharides) are polysaccharide compounds polymerized by 3-10 molecular monosaccharides with glycosid bonds: lactose oligosaccharides, galacto-oligosaccharides, soybean oligosaccharides; oligosaccharides: low permeability, low sweetness, balanced absorption. Main food sources: onions, garlic, soybeans, etc.
Polysaccharides are macromolecular compounds composed of more than 10 monosaccharide molecules: starch, dextrin and cellulose, hemicellulose, lignin, pectin, gum and seaweed gum that are not digested and absorbed. Polysaccharides are traceable and easily absorbed, and most of them need to be hydrolyzed and absorbed. Main food sources: cereals, sweet potatoes, etc
protein
Protein, which is 4 kcal per gram of calories, is composed of carbon, hydrogen, oxygen, and nitrogen, including complete protein, semi-complete protein, and incomplete protein.
Main physiological functions: energy storage and energy supply, composition and repair of body tissue, regulation of physiological functions, enhancement of the body's resistance, affecting the excitement and inhibition of the cerebral cortex, etc. The recommended daily intake is 10-35% of the body's metabolism.
The smallest unit of protein is amino acids, which include essential amino acids (lysine, tryptophan, valine, threonine, methionine, histidine, leucine, isoleucine, phenylalanine), semi-essential amino acids (tyrosine, cystine), non-essential amino acids (glycine, alanine, serine, arginine, tyrosine, proline, hydroxyproline, cystine, cysteine, glutamic acid, aspartic acid, asparagine, asparagine).
Complete protein contains a complete range of essential amino acids, in the right proportions, to maintain life and promote development. Its main casein, yolk protein, egg albumin, albumin, egg white, wheat gluten, rice protein and so on. Main food sources: milk, eggs, meat, soybeans, spirulina, etc.
Semi-complete protein contains a complete proportion of essential amino acids, but the content ratio is not appropriate, can maintain life, can not promote development. It mainly includes wheat glue protein, etc., the main food sources: rice, noodles, wheat, dried fruits, etc.
Incomplete proteins contain incomplete types of essential amino acids, which cannot sustain life and promote development. It mainly includes corn gel protein, animal gelatin, soy globulin and so on. Main food sources: meat skin, hoof tendons, corn, peas, etc.
fat
Fat is composed of 9 kcal per gram of calories and is composed of carbon, hydrogen, oxygen and a small amount of phosphorus and nitrogen, including lipids, neutral fats and fatty acids.
Main physiological functions: energy storage and energy supply, composition of tissue cells, protection of organs and maintenance of body temperature, promotion of absorption of fat-soluble vitamins, etc. The recommended daily intake is 20-35% of the body's metabolism.
Lipids are important lipids for cell membranes, the brain, peripheral nerves, and anabolic steroids. Tissue fat is also not reduced when the human body is hungry. It mainly includes phospholipids, sterols, glycolipids, lipoproteins and the like. Main food sources: soybeans, eggs, meat, vegetables, etc.
Neutral fat has the effect of insulating and cushioning impact, and will reduce the amount of fat stored when the human body is hungry. Its main animal fats and vegetable oils. Main food sources: lard, peanut oil, cod liver oil, soybean oil, vegetable oil, etc.
Fatty acids have the effect of promoting development, protecting the skin, lowering cholesterol, reducing platelet adhesion, and regulating lipid metabolism. It mainly includes saturated fatty acids and unsaturated fatty acids (monounsaturated fatty acids, polyunsaturated fatty acids). Main food sources: rapeseed oil, flax oil, olive oil, tuna, sardines, salmon, nuts, etc.
Essential fatty acids are linoleic acid (omega 6) and linolenic acid (omega 3), which can improve the blood supply function of the heart and prevent cardiovascular disease.
There are low-density lipoprotein cholesterol (LDL) and high-density lipoprotein cholesterol (HDL), among which low-density lipoprotein is known as bad cholesterol, which transports cholesterol synthesized by the liver into the blood circulation, causing elevated plasma cholesterol levels and promoting arteriosclerosis, thereby increasing the risk of ischemic cardiovascular and cerebrovascular diseases.
HDL can carry cholesterol from surrounding tissues to the liver for processing, preventing free cholesterol from being deposited on extrahepatic tissue cells, commonly known as "vascular scavengers" considered good cholesterol.
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Micronutrients mainly contain vitamins, minerals and water, although vitamins and minerals in the human body demand is not large, but play an indispensable role in human health.
vitamin
Vitamins do not provide energy for the body and cannot be synthesized in the body or in small amounts. It is mainly to maintain normal physiological functions.
It contains water-soluble vitamins (B1, B2, B6, B12, niacin, folic acid, choline, pantothenic acid, biotin, C) and fat-soluble vitamins (A, D, E, K).
The following table is an introduction to water-soluble vitamins and fat-soluble vitamins, mainly including the recommended daily intake for men and women, the best source of food and the physiological functions they have.
Water-soluble vitamins
Fat-soluble vitamins
Too little or too much intake of vitamins is not good for the human body, normal people can be satisfied in the usual diet, such as special groups have special needs, but also in the doctor or nutritionist consultation to fill the gap.
Minerals
Minerals do not provide energy to the body and cannot be synthesized in the body. It is mainly used to form human tissues and maintain normal physiological functions.
It contains: macro elements (calcium, magnesium, sodium, potassium, phosphorus, sulfur, chlorine) and trace elements (iron, iodine, zinc, copper, cobalt, manganese, selenium, fluorine, chromium, molybdenum, silicon).
The following table is an introduction to macrominerals and trace minerals, mainly including the recommended daily intake for men and women, the best source of food and the physiological functions.
Macro minerals
Trace minerals
Too little or too much intake of minerals is not good for the human body, normal people can be satisfied in the usual diet, such as special groups have special needs, but also in the doctor or nutritionist consultation to fill the gap.
water
Water does not provide energy to the body and cannot be synthesized in the body.
The main role is: to constitute human tissue, promote the digestion, absorption and metabolism of nutrients, maintain the normal secretion of glands, regulate body temperature constantly has a lubricating effect on the body.
It contains: natural water (mineral water, mountain spring water) and artificial water (purified water, mineral water, distilled water).
Exercise water intake
The above are the recommended daily intakes for men and women and before and after exercise. If you sweat a lot during exercise, you should appropriately supplement some electrolytes.
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Dietary fiber is mainly soluble fiber and insoluble fiber, which is called the seventh type of nutrient by scientists.
It has the effect of lowering plasma cholesterol, preventing cardiovascular disease and stone disease, improving blood glucose production response, preventing diabetes, improving large bowel function, preventing colon cancer, stimulating the secretion of digestive juices, and promoting intestinal peristalsis.
However, excessive intake can reduce the utilization of nutrients. According to the recommendations of the dietary guidelines for Chinese residents, it is recommended that low-energy diet groups (1800 kcal) should be 25g/day; medium-energy diet (2400 kcal) should be 30g/day; and high-energy diet (2800 kcal) should be 35g/day.
Soluble dietary fiber mainly includes pectin, algal gum and bean gum. Main food sources: oats, brown rice, vegetables, fruits, kelp and legumes;
Insoluble dietary fiber mainly includes cellulose, hemicellulose and lignin. Main food sources: wheat bran, whole wheat flour, whole grains, vegetables, the outer skin of legume seeds, the stems and leaves of plants, etc.
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Sports supplements are also a highly sought after class of ingredients in the sports population, among which protein powder and L-carnitine are well known. Here are some common exercise supplements and their effects.
Exercise supplements
The above is the introduction of the nutritional elements in fitness, if you like this article, please like to share, so that more friends can master the correct scientific fitness methods. Your appreciation is the greatest encouragement to me, in order to facilitate the understanding of the above content, you can click the link at the end of the article to pay attention to the WeChat public account - fitness insights.
Wen | karot
The public account | fitness insights
This article is the original article of fitness inspiration author Karot